A recent study has challenged the widely held belief that long gym sessions are essential for improving health and fitness. According to new research published in the European Journal of Applied Physiology, just five minutes of daily bodyweight exercise can significantly enhance both physical fitness and mental well-being—especially for people who lead sedentary lifestyles.
Study Highlights Simplicity and Effectiveness
The study followed 22 inactive adults—four men and 18 women—aged between 32 and 69. Participants completed a daily workout over four weeks that consisted of just four simple exercises: chair squats, wall press-ups, chair reclines, and heel drops. Each exercise was performed in a slow, controlled manner, focusing on a five-second lowering phase and a one-second lifting phase.
Participants could choose when to complete the exercises. They were allowed to either do them all at once or spread them throughout the day. Once they could complete each movement with moderate ease for two days in a row, they progressed to a more challenging version.
The exercise progressions were as follows:
Chair squat > one-leg squat > pistol squat
Wall press-up > one-arm wall press-up > table press-up > knee press-up > full press-up
Chair recline > recline with straight legs > full sit-up
Heel drop > overstretch variation > one-leg overstretch heel drop
Though the study group was small, the results were clear: consistent and progressive strength training, even in small doses, can bring notable improvements in health—especially for beginners.
Why Short Workouts Work
This method uses the principles of progressive overload—gradually increasing difficulty to keep challenging the body. It also relies on compound movements that engage multiple muscle groups. Together, these approaches are well-established in strength training science.
“The key takeaway is that small amounts of resistance training, done regularly and with effort, can lead to measurable benefits,” the researchers concluded.
Dr. Richard Blagrove, a senior lecturer in physiology at Loughborough University, supports these findings. “Most evidence shows that even small amounts of activity improve health outcomes,” he said. He cited a study from the British Journal of Sports Medicine, which found that burning just 500 extra calories per week—roughly 70 calories a day—reduces mortality risk compared to being inactive.
Dr. Blagrove added that even a single, challenging set of strength exercises can boost muscle strength and improve functional fitness—the body’s ability to perform daily tasks effectively.
A Real-World Approach for Busy Lives
Fitness coach and author Joe Wicks, known for promoting quick and accessible workouts, echoed these sentiments. He has been visiting workplaces across the UK to promote movement and wellness, and says he has observed striking differences between workers who found time to move and those who didn’t.
“In every company, I saw the same pattern,” Wicks explained. “One group was too busy or tired to move. The other group found small windows for activity—a walk to work, a lunch break stretch, or a short workout at home.”
According to Wicks, the latter group reported better energy levels, lower stress, and improved mental health. “I always tell people, if you don’t have an hour, ask yourself—do you have five, 10, or 15 minutes?” he said. “It makes a difference.”
The Rise of ‘Exercise Snacking’
A growing wellness trend called exercise snacking aligns perfectly with the findings of the study. It involves spreading short bursts of exercise throughout the day. This approach has been shown to benefit even the busiest individuals.
A four-week study by the University of Essex and University of Suffolk found that performing just 16 minutes of bodyweight exercises—split into small segments across an eight-hour day—improved leg strength and balance in sedentary workers.
Other research published in Exercise and Sport Sciences Reviews defined exercise snacking as “brief bouts of vigorous activity lasting less than 60 seconds.” Examples include stair climbing or short sprints. The researchers found that performing these micro-sessions three times a day significantly improved heart health and overall fitness in inactive adults.
Why the Body Responds to Small Changes
The science behind this lies in a principle called SAID—Specific Adaptation to Imposed Demands. It means the body adapts to what we consistently ask of it.
If you spend most of your day sitting, your body will adjust by tightening muscles and reducing flexibility. But if you regularly move, especially with effort, your cardiovascular fitness and muscle strength will improve over time.
This is why newcomers to exercise often see dramatic gains from small efforts, while experienced athletes need more intense routines to continue progressing.
A Simple Beginner Plan to Try
The evidence is clear: a little goes a long way, especially for beginners. For those with limited time, even a few minutes of well-chosen exercises can provide lasting health benefits.
Strength coach Dan John recommends covering five basic movement patterns: push, pull, hinge, squat, and carry. Here’s a sample routine that takes just minutes and requires no equipment:
Push: Wall press-up – 8–12 reps
Pull: Bent-over row with a backpack – 8–12 reps
Hinge: Good morning (bodyweight) – 8–12 reps
Squat: Chair sit-to-stand – 8–12 reps
Carry: Suitcase carry with a backpack – 8–12 meters per hand
These can be done in the morning, during a lunch break, or even while waiting for your coffee to brew. When an exercise becomes easy, try a harder version or add some weight to keep progressing.
Final Thoughts
You don’t need a gym membership or hours of free time to boost your health. This new research confirms that short, daily workouts using your own body weight can enhance both physical and mental well-being. With the right plan and consistent effort, even five minutes a day can make a big difference.
